SMOKING is one of the biggest causes of death and illness in the UK, and while quitting is no easy feat, trying out these expert tips could help kick the habit to the curb in 2017.

Quitting smoking can have a big effect on your health – after just 20 to 30 minutes of giving up smoking, an individual’s blood pressure and pulse drops.

After one year the risk of heart disease is reduced to half that of a smoker, and after 10 years the risk of lung cancer falls to half that of a smoker.

Experts at NiQuitin, which offers stop smoking aids, have suggested how to go smoke-free in the New Year.

Break up the routine to break the habit

If you’re used to smoking when you buy your lunch, make a sandwich at home so you don’t have to go out. If it’s that morning coffee and cigarette that you’re reliant on, try replacing your coffee with a glass of fresh juice to be extra healthy. The key is to break the routine.

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Choosing a quit date like January 1 will help get you mentally ready for the first day of the new you. Don’t forget to set yourself a realistic timeline – it’s just not feasible to expect to quit overnight. If you break the overall goal into smaller steps and reward yourself when you achieve them, you’re more likely to be successful giving up.

Track your triggers

Start a quitting diary to track how you’re feeling and identify any craving triggers at each stage. This will help you identify the triggers that make you want to smoke and the things you do to stop those triggers so you can learn to change your daily routine.

Gather your cheerleaders

Your friends and family will be the most essential piece of support on your mission to quit. Let loved ones and colleagues know you’re quitting and involve them on your journey so they can give you positive words of encouragement when you are struggling and congratulate you when you reach your goals.

Buddy up

Quit with a friend, colleague or partner; this means you can keep each other motivated, you’re not in it alone and you’ll always have someone to offer you words of encouragement.

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Keep busy, replace those cravings with a hobby or activity. This will keep your mind off the urges and temptations and also help to improve your overall health.

Don’t take on too much

Focus on quitting smoking as your only resolution, and treat the occasional lapse as just a temporary setback, rather than a no-going-back failure.

Treat yourself

Save the money usually spent on buying cigarettes and you will be surprised how quickly it adds up. Use this money to treat yourself to a spa day, a day out with friends or even a mini city break away with loved ones.

Speak to a healthcare professional

There isn’t one solution that fits all, so get the support from your pharmacist or quit smoking advisors and find the right solution for you. There are lots of free resources and support available – speak to your pharmacist or healthcare professional for advice.

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How to quit smoking: Distract yourself by taking on a hobby or activity

NiQuitin products are available in most pharmacies and major supermarkets. Nicotine replacement therapy delivers therapeutic nicotine without the thousands of harmful chemicals in tobacco smoke, enabling smokers to slowly step down their nicotine levels and dependency on cigarettes as cravings are reduced.

Drinking alcohol is an essential for many celebrating the festive season, and a habit that many find hard to break in the New Year.